Ask the Coaches: Racing With a Heart Rate Monitor

Jan 1, 2001

Q: During the last year, I've become sold on the value of using a heart rate monitor. After reading everything I could get my hands on about heart rate training, I followed the advice religiously, lost 10 pounds and improved my VO2 max by 4 points. However, I can't master using a monitor during a race. For example, what percentage of MHR should you aim at in a 10K? In a marathon? Any other advice about using monitors and racing at these distances? Thanks, Tom

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A: Tom,

I use the Karvonen formula to set target HR's and then have my runners go out at 80-85% for the first couple to 3 miles. HR's will then go up as they experience dehydration and get more fatigued. Usually, they can maintain pace even with HR's hitting in the 90's and with a good kick may get to 95-100%.

For a 5k, I recommend going out at 85-90% within the first 4-5 min and then to just pray that you can hang on. Good luck, --Coach Benson

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